Sablefish vs. Butterfish — In-Depth Nutrition Comparison

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How are sablefish and butterfish different?

Sablefish is higher in iron and magnesium; however, butterfish is richer in vitamin B12, phosphorus, vitamin B2, and zinc.
Daily need coverage for vitamin B12 for butterfish is 16% higher.
Sablefish contains 3 times more iron than butterfish. While sablefish contains 1.64mg of iron, butterfish contains only 0.64mg.
Sablefish has less cholesterol.

Fish, sablefish, cooked, dry heat and Fish, butterfish, cooked, dry heat are the varieties used in this article.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Sablefish

Butterfish

Contains more MagnesiumMagnesium	+121.9%
Contains more CalciumCalcium	+60.7%
Contains more IronIron	+156.3%
Contains less SodiumSodium	-36.8%

Contains more CopperCopper	+146.4%
Contains more ZincZinc	+141.5%
Contains more PhosphorusPhosphorus	+43.3%

~equal in Potassium ~481mg

~equal in Manganese ~0.019mg

~equal in Selenium ~46.8µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Sablefish

Butterfish

Contains more Vitamin AVitamin A

+209.1%

Contains more Vitamin B1Vitamin B1	+19.7%
Contains more Vitamin B2Vitamin B2	+67%
Contains more Vitamin B3Vitamin B3	+12.5%
Contains more Vitamin B12Vitamin B12	+27.1%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin B6 ~0.346mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	10.328g		26%
Saturated fat	4.099g		19%
Polyunsaturated fat	2.618g		17%
Vitamin B12	1.44µg	1.83µg	16%
Fats	19.62g	10.28g	14%
Iron	1.64mg	0.64mg	13%
Phosphorus	215mg	308mg	13%
Protein	17.19g	22.15g	10%
Magnesium	71mg	32mg	9%
Vitamin A	102µg	33µg	8%
Cholesterol	63mg	83mg	7%
Vitamin B2	0.115mg	0.192mg	6%
Copper	0.028mg	0.069mg	5%
Zinc	0.41mg	0.99mg	5%
Vitamin B3	5.128mg	5.769mg	4%
Calories	250kcal	187kcal	3%
Vitamin B1	0.122mg	0.146mg	2%
Calcium	45mg	28mg	2%
Sodium	72mg	114mg	2%
Potassium	459mg	481mg	1%
Selenium	46.8µg	46.8µg	0%
Manganese	0.019mg	0.019mg	0%
Vitamin B5	0.865mg	0.865mg	0%
Vitamin B6	0.346mg	0.346mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.193mg	0.248mg	0%
Threonine	0.754mg	0.971mg	0%
Isoleucine	0.792mg	1.021mg	0%
Leucine	1.397mg	1.801mg	0%
Lysine	1.579mg	2.035mg	0%
Methionine	0.509mg	0.656mg	0%
Phenylalanine	0.671mg	0.865mg	0%
Valine	0.886mg	1.141mg	0%
Histidine	0.506mg	0.652mg	0%
Omega-3 - EPA	0.867g		N/A
Omega-3 - DHA	0.92g		N/A
Omega-3 - DPA	0.216g		N/A